Fourth pass at adding key files
This commit is contained in:
dsainty
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site/slowtwitch.com/www/zwift/Slowtwitch_Indoors.zip
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site/slowtwitch.com/www/zwift/Slowtwitch_Indoors.zip
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<workout_file>
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<author>J.Rapp</author>
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<name>5x5min 70.3/5min IM Over-Under</name>
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<description>This is a workout where topography can present a real challenge to effective execution outdoors. The speeds at race effort for elite athletes can likewise present a problem for more elite athletes. The purpose of this workout is to sustain work at a specific race-pace with recovery at a relatively high-intensity that nevertheless is easy enough to be sustainable.</description>
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<sportType>bike</sportType>
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<tags>
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<tag name="INTERVALS"/>
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</tags>
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<workout>
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<Warmup Duration="600" PowerLow="0.33181816" PowerHigh="0.66239667" pace="189">
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<textevent timeoffset="30" message="Start nice and light. Just warming up."/>
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<textevent timeoffset="90" message="The warm-up will guide you through a nice progression in power."/>
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<textevent timeoffset="150" message="If you're in erg mode, you'll get some step ups in power to warm you up. If not, just follow the cues."/>
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<textevent timeoffset="210" message="If you want to take some hard pedal strokes, go ahead. But this whole workout is sub-threshold."/>
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<textevent timeoffset="270" message="The focus here is really on the half-Ironman pace intervals."/>
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<textevent timeoffset="330" message="Try to work on staying down in the aerobars, especially during the higher efforts."/>
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<textevent timeoffset="390" message="Use the Ironman-pace stuff to sit up and drink."/>
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<textevent timeoffset="450" message="This is a short workout, but it's solid the whole way so don't forget to drink."/>
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<textevent timeoffset="510" message="Almost ready to start. Focus on nice consistency across as 5 pairs of intervals."/>
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<textevent timeoffset="570" message="Ready to go on this first one. Right at your half-Ironman pace!"/>
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</Warmup>
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<IntervalsT Repeat="5" OnDuration="300" OffDuration="300" OnPower="0.91033059" OffPower="0.80013776" pace="189" OverUnder="1">
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<textevent timeoffset="120" message="Find and hold your pace. 70.3 effort here."/>
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<textevent timeoffset="360" message="You can relax - just a bit - to Ironman pace here. It is easiER but not easy"/>
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<textevent timeoffset="660" message="Now we're back into the half-Iron zone on this one. Nice and steady across this whole 5min block."/>
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<textevent timeoffset="960" message="Recover here but don't slack off. Iron-pace. Use this to sit up and drink if you need to"/>
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<textevent timeoffset="1260" message="In the meat of the work now. Great work. This is number 3. Getting up and over the hump."/>
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<textevent timeoffset="1380" message="Almost there. Finish it up with focus on the power. I think this is the hardest one right here."/>
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<textevent timeoffset="1620.0001" message="Make sure you're keeping the power up. It's easy to let it slide or let your cadence drag."/>
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<textevent timeoffset="1920" message="Solid on 70.3 interval number 4 here. Keeping that power from the earlier ones. These last ones give you the best idea of your pacing."/>
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<textevent timeoffset="2160" message="And drop it down just a touch now. Let your HR settle back into the Ironman zone. If you're wearing a HRM, you should see your HR stabilize inside each interval."/>
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<textevent timeoffset="2430" message="The last really solid one right now. Focus on steady power."/>
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<textevent timeoffset="2580" message="Find a nice rhythm and power through the final stretch here."/>
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<textevent timeoffset="2640" message="And let's bring it on home. Close it out."/>
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<textevent timeoffset="2760" message="Okay, still solid here for this last 5min. Just a bit more work."/>
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<textevent timeoffset="2820" message="Staying strong. Just a little bit more to go."/>
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<textevent timeoffset="2940" message="The end is in sight now. Awesome job on a tough workout."/>
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</IntervalsT>
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<FreeRide Duration="300" FlatRoad="1">
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<textevent timeoffset="29" message="And you are all done. Great job!"/>
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<textevent timeoffset="60" message="Fantastic workout. A PR is on the way."/>
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<textevent timeoffset="90" message="Just spin it out, nice and light now to finish."/>
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<textevent timeoffset="150" message="Don't forget to hydrate & fuel-post ride."/>
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<textevent timeoffset="210" message="Thanks everyone for taking part. Feedback and comments are always welcome on Zwift.com."/>
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</FreeRide>
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</workout>
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</workout_file>
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<workout_file>
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<author>J.Rapp</author>
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<name>8x3min Hill Climb D1-4x2</name>
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<description>Focused low-cadence intervals bracketing goal 70.3 power. Build from sub-70.3 power to just above 70.3 power all while holding a good low cadence down in the 50s. Recovery with high cadence and still reasonable aerobic power. Build from 1-4, drop down for #5 - but not quite as low as #1 - and then build back up.
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The power here shouldn't be a challenge... except for the cadence. If you can get comfortable generating your target race power with a firm cadence cap, it becomes a lot easier on race day when you can ride whatever cadence you choose.
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During the warm-up, don't worry about anything other than getting the legs firing. We're not sprinting here and the workout starts pretty easy, so just start easy and build to some solid aerobic power by the end.
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The cadence caps on the hard work are critical, so make sure not to cheat up and spin a bit faster to make it easier.
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Just nice and relaxed open cool-down to finish. </description>
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<sportType>bike</sportType>
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<tags>
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<tag name="INTERVALS"/>
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</tags>
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<workout>
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<Warmup Duration="900" PowerLow="0.33181816" PowerHigh="0.77258956" pace="190">
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<textevent timeoffset="133" message="Start out easy. Just get loose."/>
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<textevent timeoffset="650" message="HR and power should be up now"/>
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</Warmup>
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<SteadyState Duration="180" Power="0.85523421" pace="190" Cadence="55">
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<textevent timeoffset="23" message="First interval is nothing crazy"/>
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<textevent timeoffset="60" message="Just find a rhythm at low rpms"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85">
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<textevent timeoffset="14" message="Spin the legs back up now"/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.8827824" pace="190" Cadence="55">
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<textevent timeoffset="16" message="little bit more power now"/>
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<textevent timeoffset="55" message="and keeping the cadence down"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85">
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<textevent timeoffset="30" message="Spin it out but keep some power"/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.91033059" pace="190" Cadence="55">
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<textevent timeoffset="18" message="Now we're up right at race pace"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85"/>
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<SteadyState Duration="180" Power="0.93787885" pace="190" Cadence="55">
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<textevent timeoffset="25" message="Don't let your cadence drift up"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85"/>
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<SteadyState Duration="180" Power="0.8827824" pace="190" Cadence="55">
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<textevent timeoffset="20" message="Back down for #5. Halfway done"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85"/>
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<SteadyState Duration="180" Power="0.91033059" pace="190" Cadence="55">
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<textevent timeoffset="31" message="Back at race power & low rpms"/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85">
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<textevent timeoffset="23" message="Keep the cadence up here"/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.93787885" pace="190" Cadence="55">
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<textevent timeoffset="34" message="#7. Power up and cadence down."/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.49986225" pace="190" Cadence="85">
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<textevent timeoffset="10" message="almost done. Just one more left"/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.96542704" pace="190" Cadence="55">
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<textevent timeoffset="12" message="Final rep. Best power. Same rpm"/>
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</SteadyState>
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<FreeRide Duration="420" FlatRoad="1">
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<textevent timeoffset="29" message="Great job. Nice and light now"/>
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<textevent timeoffset="269" message="Easy to finish. Spin it out"/>
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</FreeRide>
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</workout>
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</workout_file>
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<workout_file>
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<author>J.Rapp</author>
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<name>Slowtwitch Indoors: Slowman Returns - 8x4min/2min SST High</name>
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<description>Because of the relatively short rest in between intervals this is a challenging workout to do on the road because you need either a fairly long hill or an extremely steep one because it is nearly impossible to get back to the start otherwise. As a result a workout like this is ideally suited to indoor training because the challenge of finding suitable topography is reduced.</description>
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<sportType>bike</sportType>
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<tags>
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<tag name="INTERVALS"/>
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</tags>
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<workout>
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<Warmup Duration="420" PowerLow="0.33181816" PowerHigh="0.66239667" pace="189">
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<textevent timeoffset="50" message="Get a good warmup in here."/>
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<textevent timeoffset="197.40123" message="Bringing the power up a bit. Keep it light."/>
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<textevent timeoffset="348.31387" message="Going in 2min. Power up and cadence down. "/>
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</Warmup>
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<IntervalsT Repeat="8" OnDuration="240" OffDuration="120" OnPower="0.96542704" OffPower="0.49710742" pace="189" Cadence="55" CadenceResting="85">
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<textevent timeoffset="300" message="Keep that cadence nice and light during the recovery."/>
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<textevent timeoffset="900" message="Halfway down on this rep. Keep the pressure on. "/>
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<textevent timeoffset="1380" message="Past halfway now. Keep it nice and light during the recovery."/>
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<textevent timeoffset="1980" message="Number six. In the zone now. Power the whole way around."/>
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<textevent timeoffset="2700" message="Last one. Almost there. Focus for this last interval."/>
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</IntervalsT>
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<FreeRide Duration="300" FlatRoad="1">
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<textevent timeoffset="60" message="That is all the work. Now just relax and cool down."/>
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<textevent timeoffset="247.22285" message="And you're done! Great job."/>
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</FreeRide>
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</workout>
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</workout_file>
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<workout_file>
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<author>J.Rapp</author>
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<name>Slowtwitch Indoors: Twin Peaks</name>
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<description></description>
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<sportType>bike</sportType>
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<tags/>
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<workout>
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<Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.65449989" pace="32766">
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<textevent timeoffset="5" message="Welcome to another edition of Slowtwitch Indoors! This week, our main block of work is a climb UP to the TOP of a progressive climb. And then we climb back down."/>
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<textevent timeoffset="35" message="Oh... And then do it all over again!"/>
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<textevent timeoffset="285" message="Okay, get ready for the first round of intervals here. These are designed to get you warmed up and ready!"/>
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</Warmup>
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<IntervalsT Repeat="6" OnDuration="20" OffDuration="40" OnPower="1.15" OffPower="0.65449995" pace="32766">
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<textevent timeoffset="5" message="Okay, some hard intervals here - but just 20sec - to get you loose. Nice easy 40sec in between."/>
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</IntervalsT>
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<SteadyState Duration="180" Power="0.55449998" pace="32766">
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<textevent timeoffset="5" message="Okay, easy minute here before we start the climb UP the first peak. After each block, we will take a short 30s recovery. Then take it up it in power. But for shorter duration."/>
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</SteadyState>
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<SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
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<textevent timeoffset="5" message="First steps here. Nice and smooth here at 80% for 3.5min."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="150" Power="0.95449996" pace="32766">
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<textevent timeoffset="5" message="And up we go again. Another step up."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="90.000008" Power="1.05" pace="32766">
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<textevent timeoffset="5" message="Getting closer to the top now. Climbing up and up and up. 90sec of good solid pace now."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="60.000004" Power="1.15" pace="32766">
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<textevent timeoffset="5" message="Top of the climb! One HARD minute here. Punch it up and over!!"/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="90.000008" Power="1.05" pace="32766">
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<textevent timeoffset="5" message="Still staying on it. But geting further away from the peak now. 90sec at 110%."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="150" Power="0.95449996" pace="32766">
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<textevent timeoffset="5" message="Running down the mountain now. 2.5min at 95%. Getting close to the bottom now."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="420" Power="0.81449997" pace="32766">
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<textevent timeoffset="5" message="And last steps at the bottom of the climb here so settling back into good strong IM to 70.3 pace. 7min at 80%. Should feel easy. Or maybe the legs are a bit shaky by now!"/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="150.000002" Power="0.95449998" pace="32766"/>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="90.000008" Power="1.05" pace="32766">
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<textevent timeoffset="5" message="And heading back up to the top now. Climbing up and up and up. AGAIN! 90sec of good solid pace now."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="60.000004" Power="1.15" pace="32766">
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<textevent timeoffset="5" message="Top of second peak now! One HARD minute here."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="90.000008" Power="1.05" pace="32766">
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<textevent timeoffset="5" message="And you are up and over all the climbs now. 90sec at 110%. Tick tock tick tock..."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="150" Power="0.95449996" pace="32766">
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<textevent timeoffset="5" message="And into the long home stretch now. 2.5min at 95%. Getting close to the bottom now."/>
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</SteadyState>
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<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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<SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
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<textevent timeoffset="5" message="And last steps at the bottom of the last climb. Heading into T2. 3.5min at 80%! "/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.55449998" pace="32766">
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<textevent timeoffset="5" message="Just a little bit of work to finish off. Getting ready for one last little bit of intervals. Ability to produce power when you are tired is critical!"/>
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</SteadyState>
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<IntervalsT Repeat="4" OnDuration="30" OffDuration="30.000002" OnPower="1.25" OffPower="0.55449998" pace="32766">
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<textevent timeoffset="4.9999404" message="A little bit longer z6 to finish up here. 30s. But 30s really easy recovery. And only 3!"/>
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</IntervalsT>
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<Cooldown Duration="120" PowerLow="0.55449998" PowerHigh="0.45449996" pace="32766">
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<textevent timeoffset="5" message="Great job everyone. Cooling down now. Nice and easy."/>
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<textevent timeoffset="105" message="That is it. Looking forward to next week & another edition of London Calling!"/>
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</Cooldown>
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</workout>
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</workout_file>
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@ -0,0 +1,79 @@
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<workout_file>
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<author>J.Rapp</author>
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<name>Slowtwitch Indoors: Twin Peaks [OG +10% FTP Edition]</name>
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<description></description>
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<sportType>bike</sportType>
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||||
<tags/>
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||||
<workout>
|
||||
<Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.65449989" pace="32766">
|
||||
<textevent timeoffset="5" message="Welcome to another edition of Slowtwitch Indoors! This week, our main block of work is a climb UP to the TOP of a progressive climb. And then we climb back down."/>
|
||||
<textevent timeoffset="35" message="Oh... And then do it all over again!"/>
|
||||
<textevent timeoffset="285" message="Okay, get ready for the first round of intervals here. These are designed to get you warmed up and ready!"/>
|
||||
</Warmup>
|
||||
<IntervalsT Repeat="6" OnDuration="20" OffDuration="40" OnPower="1.15" OffPower="0.65449995" pace="32766">
|
||||
<textevent timeoffset="5" message="Okay, some hard intervals here - but just 20sec - to get you loose. Nice easy 40sec in between."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="180" Power="0.55449998" pace="32766">
|
||||
<textevent timeoffset="5" message="Okay, easy minute here before we start the climb UP the first peak. After each block, we will take a short 30s recovery. Then take it up it in power. But for shorter duration."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
|
||||
<textevent timeoffset="5" message="First steps here. Nice and smooth here at 80% for 3.5min."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="150" Power="0.95449996" pace="32766">
|
||||
<textevent timeoffset="5" message="And up we go again. Another step up."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
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||||
<SteadyState Duration="90.000008" Power="1.1" pace="32766">
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<textevent timeoffset="5" message="Getting closer to the top now. Climbing up and up and up. 90sec of good solid pace now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="60.000004" Power="1.25" pace="32766">
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||||
<textevent timeoffset="5" message="Top of the climb! One HARD minute here. Punch it up and over!!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="90.000008" Power="1.1" pace="32766">
|
||||
<textevent timeoffset="5" message="Still staying on it. But geting further away from the peak now. 90sec at 110%."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="150" Power="0.95449996" pace="32766">
|
||||
<textevent timeoffset="5" message="Running down the mountain now. 2.5min at 95%. Getting close to the bottom now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="420" Power="0.81449997" pace="32766">
|
||||
<textevent timeoffset="5" message="And last steps at the bottom of the climb here so settling back into good strong IM to 70.3 pace. 7min at 80%. Should feel easy. Or maybe the legs are a bit shaky by now!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="150.000002" Power="0.95449998" pace="32766"/>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="90.000008" Power="1.1" pace="32766">
|
||||
<textevent timeoffset="5" message="And heading back up to the top now. Climbing up and up and up. AGAIN! 90sec of good solid pace now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="60.000004" Power="1.25" pace="32766">
|
||||
<textevent timeoffset="5" message="Top of second peak now! One HARD minute here."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="90.000008" Power="1.1" pace="32766">
|
||||
<textevent timeoffset="5" message="And you are up and over all the climbs now. 90sec at 110%. Tick tock tick tock..."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="150" Power="0.95449996" pace="32766">
|
||||
<textevent timeoffset="5" message="And into the long home stretch now. 2.5min at 95%. Getting close to the bottom now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30.000002" Power="0.55449998" pace="32766"/>
|
||||
<SteadyState Duration="210.00002" Power="0.81449997" pace="32766">
|
||||
<textevent timeoffset="5" message="And last steps at the bottom of the last climb. Heading into T2. 3.5min at 80%! "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.55449998" pace="32766">
|
||||
<textevent timeoffset="5" message="Just a little bit of work to finish off. Getting ready for one last little bit of intervals. Ability to produce power when you are tired is critical!"/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="4" OnDuration="30" OffDuration="30.000002" OnPower="1.25" OffPower="0.55449998" pace="32766">
|
||||
<textevent timeoffset="4.9999404" message="A little bit longer z6 to finish up here. 30s. But 30s really easy recovery. And only 3!"/>
|
||||
</IntervalsT>
|
||||
<Cooldown Duration="120" PowerLow="0.55449998" PowerHigh="0.45449996" pace="32766">
|
||||
<textevent timeoffset="5" message="Great job everyone. Cooling down now. Nice and easy."/>
|
||||
<textevent timeoffset="105" message="That is it. Looking forward to next week & another edition of London Calling!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,100 @@
|
||||
<workout_file>
|
||||
<author>J.Rapp</author>
|
||||
<name>Slowtwitch Indoors: Herbert Krabel's Progressive Ramps</name>
|
||||
<description></description>
|
||||
<sportType>bike</sportType>
|
||||
<tags/>
|
||||
<workout>
|
||||
<Warmup Duration="420" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
|
||||
<textevent timeoffset="5" message="Hi and welcome to another edition of Slowtwitch Indoors! This week our fearless leader is the inimitable Herbert Krabel"/>
|
||||
<textevent timeoffset="35" message="Herbert was the longtime editor-in-chief at Slowtwitch and now serves as writer-at-large."/>
|
||||
<textevent timeoffset="65" message="His special workout for this week is a series of three blocks each of which is made up of three progressive ramps"/>
|
||||
<textevent timeoffset="120" message="Each block is made up of shorter and shorter ramps. The ramps get harder each time. And each block is also harder than the last."/>
|
||||
<textevent timeoffset="180" message="This is a challenging workout that pushes up over FTP near the end and challenges your ability to change pace."/>
|
||||
<textevent timeoffset="240" message="As with all workouts, the hard efforts should be done in the TT position if you are on your tri bike."/>
|
||||
<textevent timeoffset="300" message="Cadence for the workout is whatever is comfortable and natural."/>
|
||||
<textevent timeoffset="360" message="Thanks to Herbert for leading. And to all of you for taking part."/>
|
||||
<textevent timeoffset="400" message="Let's do a bit of a ladder here to loosen up and get ready for the main set."/>
|
||||
</Warmup>
|
||||
<SteadyState Duration="120" Power="0.81449997" pace="189">
|
||||
<textevent timeoffset="5" message="Good two minutes here just over 80%. The all day Ironman pace right here."/>
|
||||
<textevent timeoffset="60" message="This should feel comfortable but not easy."/>
|
||||
<textevent timeoffset="100" message="And now let's step it up."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.95449996" pace="189">
|
||||
<textevent timeoffset="5" message="95% here. Just under threshold for one minute."/>
|
||||
<textevent timeoffset="35" message="Getting nice and loose. Heart rate should lift a bit here."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="30" Power="1.0944999" pace="189"/>
|
||||
<SteadyState Duration="150" Power="0.55449998" pace="189">
|
||||
<textevent timeoffset="5" message="Alright let's step it back down for a bit now. A bit more warm-up before we start the ramps."/>
|
||||
<textevent timeoffset="65" message="Nice and light. Sit up and drink. Turn on your fan. Turn up your music."/>
|
||||
<textevent timeoffset="105" message="And now we are into the main block. Three ramps of five minutes each here."/>
|
||||
</SteadyState>
|
||||
<Ramp Duration="300" PowerLow="0.75449997" PowerHigh="0.90449995" pace="189">
|
||||
<textevent timeoffset="5" message="Starting low at 75%. Nothing crazy but we will build from here to 90%"/>
|
||||
<textevent timeoffset="150" message="Ramping it up steady over time. Up and up. Very nice work."/>
|
||||
<textevent timeoffset="250" message="Next ramp drops down but only to 80%."/>
|
||||
</Ramp>
|
||||
<Ramp Duration="300" PowerLow="0.80449992" PowerHigh="0.95449996" pace="189">
|
||||
<textevent timeoffset="5" message="Easing off, but not quite to where we started."/>
|
||||
<textevent timeoffset="150" message="Ramping up here to 95% FTP."/>
|
||||
<textevent timeoffset="250" message="And getting ready to come down one more time in just under a minute."/>
|
||||
</Ramp>
|
||||
<Ramp Duration="300" PowerLow="0.85449994" PowerHigh="1.0044999" pace="189">
|
||||
<textevent timeoffset="5" message="And down to 85% here. But ramping to FTP."/>
|
||||
<textevent timeoffset="150" message="Great work on these builds. How is your HR doing? How is your cadence?"/>
|
||||
<textevent timeoffset="250" message="And almost to the end. Some real recovery after this."/>
|
||||
</Ramp>
|
||||
<SteadyState Duration="240" Power="0.55449998" pace="189">
|
||||
<textevent timeoffset="5" message="Nice and easy here for four minutes. Did we mention there is also less rest between each round?"/>
|
||||
<textevent timeoffset="120" message="Easy and relaxed here. Lots of work still to be done."/>
|
||||
<textevent timeoffset="180" message="And getting ready to bring it up again. Four minutes per ramp this time. Starting higher though."/>
|
||||
</SteadyState>
|
||||
<Ramp Duration="240" PowerLow="0.80000001" PowerHigh="0.94999999" pace="189">
|
||||
<textevent timeoffset="5" message="80% effort to start. And building to 95%."/>
|
||||
<textevent timeoffset="150" message="Up up up!! More powerrrrrrrrrrr!!!"/>
|
||||
<textevent timeoffset="220" message="Almost time to step back down..."/>
|
||||
</Ramp>
|
||||
<Ramp Duration="240" PowerLow="0.85000002" PowerHigh="1" pace="189">
|
||||
<textevent timeoffset="5" message="But only to 85%. Nice and strong here."/>
|
||||
<textevent timeoffset="150" message="Past halfway. Both in this ramp and in the block."/>
|
||||
<textevent timeoffset="220" message="Almost through this ramp. Ready to step down again."/>
|
||||
</Ramp>
|
||||
<Ramp Duration="240" PowerLow="0.89999998" PowerHigh="1.05" pace="189">
|
||||
<textevent timeoffset="5" message="And 90% here. But building to up over threshold - 105!"/>
|
||||
<textevent timeoffset="150" message="Almost in that homestretch. Great work everyone!"/>
|
||||
<textevent timeoffset="220" message="And the last little bit here. Just a few more seconds to push through."/>
|
||||
</Ramp>
|
||||
<SteadyState Duration="180" Power="0.55449998" pace="189">
|
||||
<textevent timeoffset="5" message="Only three minutes now. Are you seeing the pattern??"/>
|
||||
<textevent timeoffset="100" message="Relax here. Sit up and drink. Towel off. Crank that music for the final round."/>
|
||||
<textevent timeoffset="150" message="Alright. Knuckle down for this last round. 3x3min ramps."/>
|
||||
</SteadyState>
|
||||
<Ramp Duration="180" PowerLow="0.85000002" PowerHigh="1" pace="189">
|
||||
<textevent timeoffset="5" message="85% here to start. But building to FTP right in this first ramp."/>
|
||||
<textevent timeoffset="90" message="Halfway. But only on this ramp. Still two more after this."/>
|
||||
<textevent timeoffset="150" message="Up at threshold now. Getting tough?"/>
|
||||
</Ramp>
|
||||
<Ramp Duration="180" PowerLow="0.89999998" PowerHigh="1.05" pace="189">
|
||||
<textevent timeoffset="5" message="Down now. But only to 90%. Get ready to cross the threshold. Literally."/>
|
||||
<textevent timeoffset="90" message="Halfway. And halfway. Great work."/>
|
||||
<textevent timeoffset="150" message="And push this last little bit and then a bit of a break."/>
|
||||
</Ramp>
|
||||
<Ramp Duration="180" PowerLow="0.94999999" PowerHigh="1.1" pace="189">
|
||||
<textevent timeoffset="5" message="And down again. Last ramp up here. Final 3 minutes. You are crushing it."/>
|
||||
<textevent timeoffset="90" message="Halfway here. But also well past halfway overall. Awesome work."/>
|
||||
<textevent timeoffset="150" message="And the last. tiny. little. bit. of. work..."/>
|
||||
</Ramp>
|
||||
<SteadyState Duration="120" Power="0.55449998" pace="189">
|
||||
<textevent timeoffset="5" message="And done! Great work."/>
|
||||
<textevent timeoffset="60" message="If fitness were currency, you just made a deposit. Okay that was terrible. Who comes up with this stuff?"/>
|
||||
<textevent timeoffset="100" message="Can we blame Dan Empfield? That seems to be a safe strategy..."/>
|
||||
</SteadyState>
|
||||
<Cooldown Duration="120" PowerLow="0.55449998" PowerHigh="0.45449999" pace="189">
|
||||
<textevent timeoffset="5" message="And cooling down. See you on Thursday maybe for Hilly Vanilli? If not, see you next week HERE!"/>
|
||||
<textevent timeoffset="60" message="Thanks to our big Ze German for leading this ride. Ride On Herbert!"/>
|
||||
<textevent timeoffset="90" message="And Ride On to all of you!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,109 @@
|
||||
<workout_file>
|
||||
<author>J.Rapp</author>
|
||||
<name>Slowtwitch Indoors: Jesse Thomas Birthday Builders</name>
|
||||
<description></description>
|
||||
<sportType>bike</sportType>
|
||||
<tags/>
|
||||
<workout>
|
||||
<Warmup Duration="600" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
|
||||
<textevent timeoffset="5" message="Welcome to Slowtwitch Indoors with Jesse Thomas."/>
|
||||
<textevent timeoffset="25" message="Jesse is a 6-time Wildflower winner, 2-time Ironman winner, and - most importantly..."/>
|
||||
<textevent timeoffset="45" message="Today is (sort of) his birthday."/>
|
||||
<textevent timeoffset="65" message="His actual birthday comes only every four years... on February 29th"/>
|
||||
<textevent timeoffset="85" message="Today, as a special sort-of-birthday present, we have a great set from Jesse's coach Matt Dixon of Purple Patch Fitness"/>
|
||||
<textevent timeoffset="105" message="During the warmup, focus on posture."/>
|
||||
<textevent timeoffset="125" message="When physical stress is low, that is the best time to have capacity to set up good posture."/>
|
||||
<textevent timeoffset="145" message="Keep your elbows soft, your wrists in line, and your knees in line with hips and feet."/>
|
||||
<textevent timeoffset="245" message="The workout today is 38min long in honor of Jesse's sort-of-38th-birthday."/>
|
||||
<textevent timeoffset="345" message="The main set is two progressive blocks where the time gets shorter and the difficulty gets harder."/>
|
||||
<textevent timeoffset="365" message="After that, get ready for a long, solid effort of 6min to finish off."/>
|
||||
<textevent timeoffset="500" message="Grab a drink and get ready, we have the first interval coming on soon."/>
|
||||
<textevent timeoffset="580" message="Okay, get ready. Here. We. Go."/>
|
||||
</Warmup>
|
||||
<SteadyState Duration="240" Power="0.82" pace="189">
|
||||
<textevent timeoffset="5" message="Set the tone of these intervals with good form here."/>
|
||||
<textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
|
||||
<textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the 'retreating leg' linking the pedal strokes together"/>
|
||||
<textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.96" pace="189">
|
||||
<textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
|
||||
<textevent timeoffset="65" message="Keep fingers supple on the bars (don't choke the dove)."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And relax here now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="1.10" pace="189">
|
||||
<textevent timeoffset="5" message="Form over force. You must remain quiet."/>
|
||||
<textevent timeoffset="45" message="Power up now. Tension on the chain "/>
|
||||
<textevent timeoffset="85" message="Don't let the knees wobble"/>
|
||||
<textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="1.25" pace="189">
|
||||
<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And bring it down one minute."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.55449992" pace="189">
|
||||
<textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for the next round."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="240" Power="0.82" pace="189">
|
||||
<textevent timeoffset="5" message="Next round. Same as the first. Set the tone of these intervals with good form here."/>
|
||||
<textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
|
||||
<textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the 'retreating leg' linking the pedal strokes together"/>
|
||||
<textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.96" pace="189">
|
||||
<textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
|
||||
<textevent timeoffset="65" message="Keep fingers supple on the bars (don't choke the dove)."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And relax here now."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="1.10" pace="189">
|
||||
<textevent timeoffset="5" message="Form over force. You must remain quiet."/>
|
||||
<textevent timeoffset="45" message="Power up now. Tension on the chain "/>
|
||||
<textevent timeoffset="85" message="Don't let the knees wobble"/>
|
||||
<textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="1.25" pace="189">
|
||||
<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="And bring it down one minute."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.55449992" pace="189">
|
||||
<textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for this final solid 6min."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="360" Power="1.10" pace="189">
|
||||
<textevent timeoffset="5" message="Find your pace. This is a good hard 6min. Pace yourself."/>
|
||||
<textevent timeoffset="65" message="Great form for this whole interval. Ride in TT position if possible."/>
|
||||
<textevent timeoffset="125" message="Locomotive Riding - so fluid tension on the chain."/>
|
||||
<textevent timeoffset="185" message="Just over half way through now. Great work all."/>
|
||||
<textevent timeoffset="245" message="Don't wrestle a pig! Focus form over brute force"/>
|
||||
<textevent timeoffset="305" message="Last minute here. Dig deep"/>
|
||||
</SteadyState>
|
||||
<Cooldown Duration="420" PowerLow="0.65449995" PowerHigh="0.45449999" pace="189">
|
||||
<textevent timeoffset="5" message="And you are done! Great job. That was a stout effort."/>
|
||||
<textevent timeoffset="65" message="Thanks to Matt Dixon for this solid workout."/>
|
||||
<textevent timeoffset="125" message="And thank you to Jesse for leading. Give him a sort-of-birthday Ride On!"/>
|
||||
<textevent timeoffset="185" message="Great job everyone. Now that you've had a chance to recoup a bit, give everyone else a Ride On!"/>
|
||||
<textevent timeoffset="245" message="Be sure to check out the *NEW* Slowtwitch Indoors group ride - the Hilly Vanilli on Thursdays at 10:35AM PST / 6:35PM GMT."/>
|
||||
<textevent timeoffset="305" message="And of course, we hope to see all of you next week again right here."/>
|
||||
<textevent timeoffset="365" message="And last little bit here. Light on the pedals. Nice and relaxed. Close it out. And remember it is just as much your birthday today as it is Jesse's..."/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,44 @@
|
||||
<workout_file>
|
||||
<author>L.Corbin</author>
|
||||
<name>Slowtwitch Indoors: Linsey Corbin's Sweet Spot With Cadence</name>
|
||||
<description>Building efforts w/30" openers
|
||||
4x8' efforts @ 90 cd, 80 cd, 70 cd, 60 cd / 2' RI
|
||||
Openers w/descending effort to end</description>
|
||||
<sportType>bike</sportType>
|
||||
<tags>
|
||||
<tag name="INTERVALS"/>
|
||||
</tags>
|
||||
<workout>
|
||||
<Warmup Duration="480" PowerLow="0.55" PowerHigh="0.80" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="360" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="240" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="120" PowerLow="0.65" PowerHigh="0.80" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
|
||||
<SteadyState Duration="120" Power="0.85449994" pace="189" Cadence="60"/>
|
||||
<SteadyState Duration="120" Power="0.55449998" pace="189" />
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="60"/>
|
||||
<SteadyState Duration="120" Power="0.55449998" pace="189"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="90"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="80"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="70"/>
|
||||
<SteadyState Duration="120" Power="0.85778207" pace="189" Cadence="60"/>
|
||||
<SteadyState Duration="120" Power="0.55449998" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="120" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="240" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Ramp Duration="360" PowerLow="0.80" PowerHigh="0.65" pace="189"/>
|
||||
<SteadyState Duration="30" Power="1.0523347" pace="189"/>
|
||||
<Cooldown Duration="480" PowerLow="0.80" PowerHigh="0.55" pace="189"/>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,129 @@
|
||||
<workout_file>
|
||||
<author>Jordan Rapp (via TrainingPeaks)</author>
|
||||
<name>Slowtwitch Indoors;: Matt Lieto's Over The Top</name>
|
||||
<description>What up y'all! Welcome, and let's ride bikes! Today's workout is going to be a sweet ass exploration of your personal limits and will likely break you down to your core so we can rebuild a better and brighter YOU. JK. But it should be fun. A little bit of over-gear that will be at higher power so I recommend adjusting your FTP if you think it's a little generous.</description>
|
||||
<sportType>bike</sportType>
|
||||
<tags/>
|
||||
<workout>
|
||||
<SteadyState Duration="180" Power="0.44999999" pace="0">
|
||||
<textevent timeoffset="0" message="Starting off most easy today with a little build to get things "rolling". "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.5" pace="0">
|
||||
<textevent timeoffset="0" message="A little bump here up a bit. Can you handle it? Pretty intense. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Even more intenser here. No, not really, but just easy riding is fun too. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.64999998" pace="0">
|
||||
<textevent timeoffset="0" message="Settle into comfortable RPM's here as I'll be calling out cadence numbers for most of the main set today. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.80000001" pace="0">
|
||||
<textevent timeoffset="0" message="A little waking up here up to 80%"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Back down. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.80000001" pace="0">
|
||||
<textevent timeoffset="0" message="This one "should" feel better than that 1st one. Try and get the RPM's up here if you can. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="and.... easy. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.80000001" pace="0">
|
||||
<textevent timeoffset="0" message="If you can build your RPM's within this set that would be most beneficial. Up over 90-100 would be awesome. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Easy y'all. Easy. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.80000001" pace="0">
|
||||
<textevent timeoffset="0" message="One last one! Get you some high cadence."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Easy minute. Enjoy it. Some kinda spicy little minute builds coming up. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1" pace="0">
|
||||
<textevent timeoffset="0" message="Did I say we'd tap into VO2 today?"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.1" pace="0">
|
||||
<textevent timeoffset="0" message="If it's under a minute it doesn't count as a real "effort" right? "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.2" pace="0">
|
||||
<textevent timeoffset="0" message="Keep the RPM's up and get through it as smooth as you can. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Ahhhhhhh"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1" pace="0">
|
||||
<textevent timeoffset="0" message="Another minute hard build here. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.1" pace="0">
|
||||
<textevent timeoffset="0" message="Let's go ya'll!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.2" pace="0">
|
||||
<textevent timeoffset="0" message="Waking up them legs now?"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Easy easy."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1" pace="0">
|
||||
<textevent timeoffset="0" message="You'll notice that the higher the RPM's the easier as this builds. For some. Not all. Definitely me. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.1" pace="0">
|
||||
<textevent timeoffset="0" message="It is about me today right?"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="20" Power="1.2" pace="0">
|
||||
<textevent timeoffset="0" message="I digress, just 20 more seconds! Let's GOOO!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Ahhhhhhhh Easy days. Nice long recovery here. Find your good comfortable RPM's here and get that hydration and a bite before we get into the "main set". "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="240" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="The main set today will be a "sim" of an oft seen scenario at a gravel event or ride that would have you vastly over-geared into a steep ass climb. Trick is, you have to be smooth and steady within that section to maintain traction but then roll fast cadence to stay with the group."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="Getting to the bottom of a climb, nice smooth comfortable rpm's here 90 would be great. Kinda hard, but not CRAZY. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="1" pace="0" Cadence="65">
|
||||
<textevent timeoffset="0" message="Now we've hit the steep section and we're over-geared AF. No efforts coming from the folks but 100% is minimum to get up this thing. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="We're up on the false flat on the top- rpm's are back and we've settled in but still pressure on the pedals. 80-90 rpm's."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
|
||||
<textevent timeoffset="0" message="Over the top but now we are spun out and need to keep pressure on to stay with the group, but barely. 90 + rpm's"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Easy days now. Kinda hard right? This is just like what will guaranteed happen in a hilly/rolly gravel race but likely way longer. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="Back into the lead up into the steep section. Good smooth pressure but not too crazy high as you know the pain is coming. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="1" pace="0" Cadence="65">
|
||||
<textevent timeoffset="0" message="100% of FTP is kinda hard at these RPM's but realistically in a gravel race, in a steep section, it will be likely harder and maybe longer. 60-70 here"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="A little softer now but need to transition into finding that recovery here. 80ish RPM's"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
|
||||
<textevent timeoffset="0" message="SPUN out! Put yourself right on the line of controlled and just spun out here. 90 plus for sure. I'll shoot for about 100. Not that easy. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.55000001" pace="0">
|
||||
<textevent timeoffset="0" message="Back down and easy. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.89999998" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="Last one y'all. If you've found those to not be hard enough, feel free to drop the RPM's a little lower. I will NOT be doing that. Plenty hard for February me. 80 here. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="1" pace="0" Cadence="65">
|
||||
<textevent timeoffset="0" message="Here comes the steepy! Drop the cadence again please. 60-70 cadence please. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.80000001" pace="0" Cadence="85">
|
||||
<textevent timeoffset="0" message="Back on top with some more work to do keep the RPM's at 70-80 if you can. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120" Power="0.69999999" pace="0" Cadence="95">
|
||||
<textevent timeoffset="0" message="Nice and spun out! Find that line again. Should find a little difficulty in staying smooth at spun out gearing. "/>
|
||||
</SteadyState>
|
||||
<Ramp Duration="720" PowerLow=".70" PowerHigh=".50" pace="0">
|
||||
<textevent timeoffset="0" message="Ahhh. Donesky. Good work y'all. Not easy in my book. Now- what do y'all wanna talk about?"/>
|
||||
</Ramp>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,96 @@
|
||||
<workout_file>
|
||||
<author>J.Rapp</author>
|
||||
<name>Slowtwitch Indoors: Penticton Condensed</name>
|
||||
<description></description>
|
||||
<sportType>bike</sportType>
|
||||
<tags/>
|
||||
<workout>
|
||||
<Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.75449997" pace="0">
|
||||
<textevent timeoffset="5" message="Welcome to another edition of Slowtwitch Indoors: The Group Workout"/>
|
||||
<textevent timeoffset="65" message="This week, we are taking on a condensed version of one of the original Ironman courses - Ironman Canada in Penticton"/>
|
||||
<textevent timeoffset="125" message="First, we will hit the short and steep climb on McLean Creek Rd. Then we have the long steady descent to Osoyoos..."/>
|
||||
<textevent timeoffset="185" message="Then it is the very long and steady climb up Richter Pass."/>
|
||||
<textevent timeoffset="245" message="Then we descend into the Similkameen Valley where we hit the short-and-steep rollers. And finish off with a solid climb up Yellow Lake."/>
|
||||
<textevent timeoffset="285" message="Here we go! We are headed out of town and getting into our long-course rhythm."/>
|
||||
</Warmup>
|
||||
<SteadyState Duration="120" Power="0.85449997" pace="0">
|
||||
<textevent timeoffset="5" message="Road is starting to kick up a bit. Still steady. Just a little lift."/>
|
||||
<textevent timeoffset="65" message="Long course racing is all about being steady. Push, but do not burn a match."/>
|
||||
<textevent timeoffset="105" message="And ready to kick it up and over this climb."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180" Power="0.95449994" pace="0">
|
||||
<textevent timeoffset="5" message="And up, up, and up!"/>
|
||||
<textevent timeoffset="95" message="Get up and over. Keep the cadence turning. Stay seated. Find your power. And give'r!"/>
|
||||
<textevent timeoffset="155" message="And almost to the top now..."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="300" Power="0.75449995" pace="0">
|
||||
<textevent timeoffset="5" message="ALright, now we are on the long descent. But we are NOT resting. Power right at your IM race pace here."/>
|
||||
<textevent timeoffset="65" message="It is a long way. Down in the bars and finding a really nice smooth pace and cadence."/>
|
||||
<textevent timeoffset="125" message="A cadence from 80-90 is typical among the top Ironman pros."/>
|
||||
<textevent timeoffset="185" message="Do not forget to eat and drink. This workout is only an hour, so you can get away it here. But NOT on race day!"/>
|
||||
<textevent timeoffset="245" message="Ironman is a war of attrition. It is about who slows down the least. This workout finishes fast for that reason."/>
|
||||
<textevent timeoffset="285" message="And because we are copying one of the all time great long course venues in the world..."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="600" Power="0.85449994" pace="0">
|
||||
<textevent timeoffset="5" message="And here we go. Richter Pass. One of the best long climbs in the sport. This was where the race was won and lost. Though plenty of people did not realize it until the halfway point of the marathon."/>
|
||||
<textevent timeoffset="65" message="Ironman makes you pay later for overdrawing early. Learn to push over your pace but to control it. Just a bit over. Not a lot."/>
|
||||
<textevent timeoffset="125" message="Sit up and drink if you need to, but stay in the bars as much as you can."/>
|
||||
<textevent timeoffset="185" message="A good rule of thumb for in-out of aerobars is 20kph or 14mph. Aero matters even at really low speeds."/>
|
||||
<textevent timeoffset="245" message="Just chunking away on this nice long climb..."/>
|
||||
<textevent timeoffset="305" message="Cadence should not vary much here. Just smooth steady. That is why your bike has gears..."/>
|
||||
<textevent timeoffset="365" message="During the race, long climbs should feel comfortable. If they do not, you will regret it on the marathon."/>
|
||||
<textevent timeoffset="425" message="It is a very long day. Lots of time time to make mistakes. But also to fix them! Nutrition and some recovery goes a long way mid-race..."/>
|
||||
<textevent timeoffset="485" message="Are we having fun yet? We are not even halfway there. That is what makes it great!"/>
|
||||
<textevent timeoffset="545" message="Tick tock tick tock... If you are bored here, just remember the real ride is WAAAAAAAAAAY longer..."/>
|
||||
<textevent timeoffset="585" message="And coming up and over that first peak. Down in the bars for some hard efforts on the flat. BUILD pace on this climb."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="480" Power="0.90449995" pace="0">
|
||||
<textevent timeoffset="5" message="Lift the pace a bit here."/>
|
||||
<textevent timeoffset="65" message="Find a nice rhythm. Down in the bars. Spinning those pedals."/>
|
||||
<textevent timeoffset="125" message="Take the climb a chunk at a time. Break the climb up like you break the day up. Do not think about all 180km/112mi at one. It is too far!"/>
|
||||
<textevent timeoffset="185" message="Think about the next landmark. The next time you will eat. Or drink."/>
|
||||
<textevent timeoffset="245" message="Still nice and steady at this pace. Right in the sweet spot."/>
|
||||
<textevent timeoffset="305" message="Sweet... the worst part about long races. All. That. Sugary. Stuff..."/>
|
||||
<textevent timeoffset="365" message="Makes you appreciate Bob Babbitt pulling over for a cheeseburger at the very first Ironman on Oahu."/>
|
||||
<textevent timeoffset="425" message="Cheeseburger sound good right about now?"/>
|
||||
<textevent timeoffset="465" message="I bet it does. And one more shift up."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="360" Power="0.95449996" pace="0">
|
||||
<textevent timeoffset="5" message="Kick it here through the end. Last part is the steepest. Up and over the top."/>
|
||||
<textevent timeoffset="65" message="The road kicks up but you have the endurance to handle it."/>
|
||||
<textevent timeoffset="125" message="Why? Because you busted your hump on Slowtwitch Indoors!"/>
|
||||
<textevent timeoffset="185" message="Great job everyone. This is what makes it awesome! Suffering... TOGETHER!"/>
|
||||
<textevent timeoffset="245" message="And almost there. The summit is in sight. Ready for that loooooooong descent."/>
|
||||
<textevent timeoffset="305" message="Last little bit. You can see the top. That really is it."/>
|
||||
<textevent timeoffset="345" message="Kick it up and over..."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="300" Power="0.65449998" pace="0">
|
||||
<textevent timeoffset="5" message="And relaxed pressure to the pedals."/>
|
||||
<textevent timeoffset="65" message="No soft pedaling. Recovering while you still keep the forward progress going."/>
|
||||
<textevent timeoffset="125" message="Always a little bit of pressure on. No resting. That is for after. Tomorrow we can rest..."/>
|
||||
<textevent timeoffset="185" message="Getting ready to hit the rolllers. Need to punch it up and over these."/>
|
||||
<textevent timeoffset="245" message="Are you ready? Six of these coming up."/>
|
||||
<textevent timeoffset="285" message="Bang, bang, bang... and then repeat. SIX times!"/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="6" OnDuration="40" OffDuration="60" OnPower="1.0545" OffPower="0.65449995" pace="0">
|
||||
<textevent timeoffset="5" message="UP! Here we go on number one."/>
|
||||
<textevent timeoffset="105" message="Number two. Up and up and up and over!"/>
|
||||
<textevent timeoffset="205" message="Short and steep. But keeping the power controlled."/>
|
||||
<textevent timeoffset="305" message="We are NOT going into the well on these. Strong but in control."/>
|
||||
<textevent timeoffset="405" message="Number five here. Almost through it. Are your legs toast? They should not be. You have a marathon to run!"/>
|
||||
<textevent timeoffset="505" message="And the last one. Up and overrrrrrrrrr....."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="240" Power="0.94999999" pace="0">
|
||||
<textevent timeoffset="5" message="And here we go on the last climb."/>
|
||||
<textevent timeoffset="65" message="Yellow Lake ascent. On wear legs. At this point, you will know if it is going to be a good day. Or a great day."/>
|
||||
<textevent timeoffset="125" message="Up and up and up. Climbing on a tri bike is F-U-N!"/>
|
||||
<textevent timeoffset="185" message="We are almost there. People are cheering. GOOOOOOOOOO!"/>
|
||||
<textevent timeoffset="225" message="And there it is. Finish strong. The top!"/>
|
||||
</SteadyState>
|
||||
<Cooldown Duration="120" PowerLow="0.65449995" PowerHigh="0.45449999" pace="0">
|
||||
<textevent timeoffset="5" message="And now we descend into town... Long, long, long way down..."/>
|
||||
<textevent timeoffset="65" message="I bet you are glad you are not going to run a marathon right now... Or maybe you are!"/>
|
||||
<textevent timeoffset="125" message="See you next week for another workout or on Thursday for Hilly Vanilli, our social ride!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,64 @@
|
||||
<workout_file>
|
||||
<author>Zwift</author>
|
||||
<name>Slowtwitch Indoors: Sub-Threshold To VO2 Over-Under</name>
|
||||
<description>Building upon the previous Sub-Threshold XX session, this time we are decreasing the time between surges and increasing the number of surges.
|
||||
|
||||
By challenging your ability to process lactate at near threshold power, you will increase your time to exhaustion and increase endurance.
|
||||
|
||||
All this is achieved with a 30min steady state effort that dips briefly into the realms of VO2.</description>
|
||||
<sportType>bike</sportType>
|
||||
<tags>
|
||||
<tag name="INTERVALS"/>
|
||||
<tag name="4weekftp"/>
|
||||
</tags>
|
||||
<workout>
|
||||
<Warmup Duration="300" PowerLow="0.50449997" PowerHigh="0.64999998" pace="32709">
|
||||
<textevent timeoffset="5" message="Welcome to another week of Slowtwitch Indoors. With many of you gearing up for your first 70.3, this is a race-specific workout tailored to that distance."/>
|
||||
<textevent timeoffset="65" message="The main block of this workout is a 30min sustained effort at what should be pushing the envelope on your 70.3 pace. From this already challenging - for 56mi - pace, we will surge to 120% of FTP for 30sec."/>
|
||||
<textevent timeoffset="125" message="This is a hard workout that will give an honest evaluation of pacing and threshold."/>
|
||||
<textevent timeoffset="185" message="We start with some base pace cadence work to warm-up. Then some hard surges to get the lactate system working. Then the main block."/>
|
||||
<textevent timeoffset="245" message="Varying cadence during warm up and we will continue to work the cadence goals during this workout."/>
|
||||
</Warmup>
|
||||
<IntervalsT Repeat="8" OnDuration="30" OffDuration="30.000002" OnPower="0.65449995" OffPower="0.80449992" pace="32709" OverUnder="1" Cadence="90" CadenceResting="95">
|
||||
<textevent timeoffset="5" message="So this is just a bit of base-pace over under with cadence targets to get you comfortable."/>
|
||||
<textevent timeoffset="35" message="Stepping it up a bit here. Still warming up"/>
|
||||
<textevent timeoffset="65" message="And down for a bit and down on cadence."/>
|
||||
<textevent timeoffset="455" message="And last little bit of effort here."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="180" Power="0.6045" pace="32709">
|
||||
<textevent timeoffset="5" message="Okay relax here. No cadence target. You should be loose now."/>
|
||||
<textevent timeoffset="65" message="Next bit of work is 3x 15sec at very hard effort to get that system firing."/>
|
||||
<textevent timeoffset="125" message="Just 15sec so wind it up and get that system firing. And it is only three of them."/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="3" OnDuration="15" OffDuration="75" OnPower="1.5545" OffPower="0.55449998" pace="32709">
|
||||
<textevent timeoffset="5" message="First one power down. Nice fast cadence. Surge here."/>
|
||||
<textevent timeoffset="20" message="And long rest now. Repeat this two more times."/>
|
||||
<textevent timeoffset="95" message="And next one bring it up..."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="300" Power="0.6045" pace="32709">
|
||||
<textevent timeoffset="5" message="Okay, take some real rest here. Grab a drink. Make sure you have what you need for a solid 30min."/>
|
||||
<textevent timeoffset="65" message="This is a tough block coming up. It is very doable, but it requires focus."/>
|
||||
<textevent timeoffset="125" message="And this is a real test about how honest your pacing goals are."/>
|
||||
<textevent timeoffset="185" message="This type of power - the main 2min efforts - should be very doable at just over 70.3 pace. Your HR should recover even after the surges."/>
|
||||
<textevent timeoffset="245" message="Prepare yourself mentally for a 30min effort. Break it up by intervals. Under, over, repeat..."/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="12" OnDuration="120" OffDuration="30" OnPower="0.91449994" OffPower="1.2045" pace="32709" Cadence="90" CadenceResting="95">
|
||||
<textevent timeoffset="5" message="So we start out just under threshold. This is not easy, but it should not feel that hard to start. It is when you really want to really rest later that it becomes hard."/>
|
||||
<textevent timeoffset="125" message="And now we surge. Stay seated here. You can surge out of the bars, but you should be able to sustain this with good cadence and steady power."/>
|
||||
<textevent timeoffset="155" message="The cadence goals here help you to vary cadence with power. But the cadence targets here do not need to be your target on race day. This is higher power than most for 70.3, so if this is higher cadence, that is fine too."/>
|
||||
<textevent timeoffset="305" message="And back down. This should not feel easy, but it should be nice to come back to this power after the surge."/>
|
||||
<textevent timeoffset="425" message="And another surge. This is NOT a sprint; just a surge."/>
|
||||
<textevent timeoffset="900" message="Through halfway. If you are wearing a HRM, you should see your HR stair-stepping up here. It should drop at sub-threshold, but not fully recover."/>
|
||||
<textevent timeoffset="1350" message="Coming into the home stretch now. Almost through. Great work."/>
|
||||
<textevent timeoffset="1625" message="And one of the last surges here. Focus and get it done."/>
|
||||
</IntervalsT>
|
||||
<Cooldown Duration="270" PowerLow="0.55449998" PowerHigh="0.40450001" pace="32709">
|
||||
<textevent timeoffset="5" message="Awesome job. Cooling down now. That was a solid effort."/>
|
||||
<textevent timeoffset="65" message="How was pacing? How was HR? How were the cadence targets? Use your answers there to guide your pacing on race day."/>
|
||||
<textevent timeoffset="125" message="If you liked this workout, you can find the basis for it - and more similar workouts - the 4wk FTP Booster plan by Kevin Poulton."/>
|
||||
<textevent timeoffset="185" message="Great job SlowZwifters! This was great preparation for the coming race season."/>
|
||||
<textevent timeoffset="205" message="Thanks again for joining in. Ride On everyone!"/>
|
||||
<textevent timeoffset="225" message="See you next week or at Hilly Vanilli on Thursday!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,83 @@
|
||||
<workout_file>
|
||||
<author>J.Rapp</author>
|
||||
<name>Slowtwitch Indoors: The Slowman Cometh</name>
|
||||
<description></description>
|
||||
<sportType>bike</sportType>
|
||||
<tags>
|
||||
<tag name="rideonwbr"/>
|
||||
</tags>
|
||||
<workout>
|
||||
<Warmup Duration="360.00003" PowerLow="0.50449997" PowerHigh="0.75449997" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Welcome to the fourth Slowtwitch Indoors and the first with Slowman Dan Empfield!"/>
|
||||
<textevent timeoffset="200.00002" message="We've got a great workout on tap here. Some breakaway efforts that will help for all you racers out there. But also just a good solid effort for any rider."/>
|
||||
<textevent timeoffset="220.00002" message="We will ramp it up, have a short sprint - but don't worry about going all out if you don't want to - and then a bit of threshold to make it stick!"/>
|
||||
<textevent timeoffset="240.00002" message="It is a solid bunch of efforts that is hopefully also a bit of fun."/>
|
||||
<textevent timeoffset="300" message="Nice and warmed up here. We are gonna use the watts today, so get those muscles loosened up."/>
|
||||
</Warmup>
|
||||
<SteadyState Duration="180.00002" Power="0.75449997" pace="190">
|
||||
<textevent timeoffset="15.000001" message="Find your rhythm & pace here"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120.00001" Power="0.85449994" pace="190">
|
||||
<textevent timeoffset="15.000001" message="And turning the screws..."/>
|
||||
<textevent timeoffset="60.000004" message="Bringing the power to the pedals now. You are strong!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
|
||||
<SteadyState Duration="120.00001" Power="0.99297523" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Now hang on to make it stick"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="240" Power="0.55449998" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Easy now. Nice and smooth."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180.00002" Power="0.75449997" pace="190">
|
||||
<textevent timeoffset="30.000002" message="And winding it back up. Smooth."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="150" Power="0.85449994" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Ratcheting it up again."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
|
||||
<SteadyState Duration="120.00001" Power="0.99297523" pace="190">
|
||||
<textevent timeoffset="30" message="And hammer time. Break away!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180.00002" Power="0.55449998" pace="190">
|
||||
<textevent timeoffset="32" message="Easy now. Nice & relaxed. Drink"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180.00002" Power="0.75449997" pace="190">
|
||||
<textevent timeoffset="30.000002" message="And step it up here again. "/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="150" Power="0.85449994" pace="190">
|
||||
<textevent timeoffset="75" message="Turn those screws."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="15.000001" Power="1.25" pace="190"/>
|
||||
<SteadyState Duration="120.00001" Power="0.99449992" pace="190">
|
||||
<textevent timeoffset="40" message="And you're gone! Outta here!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="120.00001" Power="0.55449998" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Just a bit of rest. Get ready."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="180.00002" Power="0.75449997" pace="190">
|
||||
<textevent timeoffset="16" message="Bring it up one more time."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="150" Power="0.85449994" pace="190">
|
||||
<textevent timeoffset="30.000002" message="Building speed here. Ready to break away."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="15.000001" Power="1.2544999" pace="190"/>
|
||||
<SteadyState Duration="120.00001" Power="0.99449992" pace="190">
|
||||
<textevent timeoffset="39" message="Go, go, go!! Make that break stick now. Threshold power!"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="60" Power="0.55449998" pace="190"/>
|
||||
<SteadyState Duration="180" Power="0.65449995" pace="190">
|
||||
<textevent timeoffset="58" message="Last big effort"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="150" Power="0.81449997" pace="190">
|
||||
<textevent timeoffset="70" message="Wind it up"/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="15" Power="1.2544999" pace="190"/>
|
||||
<SteadyState Duration="120" Power="0.94999999" pace="190">
|
||||
<textevent timeoffset="50" message="And make it stick"/>
|
||||
</SteadyState>
|
||||
<Cooldown Duration="345" PowerLow="0.65449995" PowerHigh="0.2545" pace="190">
|
||||
<textevent timeoffset="60.999966" message="And stepping the power down bit"/>
|
||||
<textevent timeoffset="180.00011" message="Thank you for joining Slowtwitch Indoors. See you next week for a ride with Matt Lieto!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
@ -0,0 +1,75 @@
|
||||
<workout_file>
|
||||
<author>J.Rapp</author>
|
||||
<name>Slowtwitch Indoors: Tri Roubaix</name>
|
||||
<description>A triathlon take on the Mat Hayman Paris-Roubaix Special. Triathletes don't need to be ready to surge quite as much as a pure bike racer, but it is still a great tool to have in your physiological array.</description>
|
||||
<sportType>bike</sportType>
|
||||
<tags/>
|
||||
<workout>
|
||||
<Warmup Duration="300" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
|
||||
<textevent timeoffset="5" message="Welcome to another week of Slowtwitch Indoors!"/>
|
||||
<textevent timeoffset="35" message="We have a great workout here for you this week. It is a variant on Mat Hayman's Paris-Roubaix special I like to call 'Tri-Roubaix.'"/>
|
||||
<textevent timeoffset="65" message="This workout really targets your 70.3 power by making you hold recover under that power after some hard surges into the red."/>
|
||||
<textevent timeoffset="125" message="At the pro level, half-IRONMAN racing is surge-y like this, but even for age-group athletes the ability to surge and recover at race effort is valuable."/>
|
||||
<textevent timeoffset="185" message="We start with a 10min steady block at what should be low-end of half-IRONMAN or top-end of IRONMAN pace - 80%"/>
|
||||
<textevent timeoffset="245" message="There are two interval blocks - 2min at 70.3 power - 85% - with 4x 30sec surges at 125%"/>
|
||||
</Warmup>
|
||||
<IntervalsT Repeat="3" OnDuration="10" OffDuration="60" OnPower="2.0044999" OffPower="0.65449995" pace="189">
|
||||
<textevent timeoffset="5" message="Some big effort sprints here to get the anaerobic system firing."/>
|
||||
<textevent timeoffset="15" message="You will need this system to be online for this workout."/>
|
||||
<textevent timeoffset="125" message="And last big effort here... Wind it up."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="180" Power="0.65000004" pace="189">
|
||||
<textevent timeoffset="5" message="And let's take a bit of recovery here before this steady state block."/>
|
||||
<textevent timeoffset="65" message="You can do the surges in the aerobars or out. Maybe try one round in and one round out of the bars."/>
|
||||
<textevent timeoffset="125" message="Get ready for this first long effort. This should be comfortable. Much more so than what we are about to do..."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="600" Power="0.80449992" pace="189">
|
||||
<textevent timeoffset="5" message="Alright, nice smooth 10min. Find your rhythm and cadence here. This should bring your main aerobic system into the mix for the bulk of this workout."/>
|
||||
<textevent timeoffset="105" message="Hydrate and maybe take on some fuel here, especially for those of you finishing up the work day..."/>
|
||||
<textevent timeoffset="250" message="Cadence is whatever is comfortable. Trying to find a nice race-level cadence."/>
|
||||
<textevent timeoffset="400" message="Well past half-way here. Nothing major here. Just that all day race pace. 10min is nothing..."/>
|
||||
<textevent timeoffset="560" message="And wrapping it up. Just a little bit more than relax and get ready for the real work."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="300" Power="0.6045" pace="189">
|
||||
<textevent timeoffset="5" message="Easy here. Sit up, towel off, grab a drink, bump up the fan. Do what you need to do."/>
|
||||
<textevent timeoffset="120" message="Nice and relaxed on this stretch. Still with some pressure on the pedals."/>
|
||||
<textevent timeoffset="240" message="Getting ready for some strong surges on these Roubaix-esque reps."/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="4" OnDuration="120" OffDuration="30" OnPower="0.85449994" OffPower="1.2544999" pace="189">
|
||||
<textevent timeoffset="5" message="And it is 2min here at 70.3 pace then surge. Then right back to 70.3 pace... Hold. Surge. Hold. Repeat"/>
|
||||
<textevent timeoffset="105" message="Getting ready for the first surge..."/>
|
||||
<textevent timeoffset="250" message="Ready for the next push? Taking it up at the next gate..."/>
|
||||
<textevent timeoffset="400" message="And another surge coming..."/>
|
||||
<textevent timeoffset="560" message="Last surge here..."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="120" Power="0.85449994" pace="189">
|
||||
<textevent timeoffset="5" message="And not time to rest yet. Finish up this block with 2min at 70.3 pace."/>
|
||||
<textevent timeoffset="45" message="This pace SHOULD feel manageable if you have your FTP set correctly."/>
|
||||
<textevent timeoffset="85" message="HR response should stabilize if you have a HRM on for this workout."/>
|
||||
</SteadyState>
|
||||
<SteadyState Duration="300" Power="0.6045" pace="189">
|
||||
<textevent timeoffset="5" message="And now we actually take it easy."/>
|
||||
<textevent timeoffset="120" message="A nice easy - actually easy - 5min here."/>
|
||||
<textevent timeoffset="240" message="And getting ready to repeat that last round of intervals again."/>
|
||||
</SteadyState>
|
||||
<IntervalsT Repeat="4" OnDuration="120" OffDuration="30" OnPower="0.85449994" OffPower="1.2544999" pace="189">
|
||||
<textevent timeoffset="5" message="And it is 2min here at 70.3 pace then surge. Then right back to 70.3 pace... Hold. Surge. Hold. Repeat"/>
|
||||
<textevent timeoffset="105" message="Getting ready for the first surge..."/>
|
||||
<textevent timeoffset="250" message="Ready for the next push? Taking it up at the next gate..."/>
|
||||
<textevent timeoffset="400" message="And another surge coming..."/>
|
||||
<textevent timeoffset="560" message="Last surge here..."/>
|
||||
</IntervalsT>
|
||||
<SteadyState Duration="120" Power="0.85449994" pace="189">
|
||||
<textevent timeoffset="5" message="Same as last time, another 2min at 70.3 pace before we cool down."/>
|
||||
<textevent timeoffset="45" message="How is the HR response? How does this pace feel now?"/>
|
||||
<textevent timeoffset="85" message="Remember, on race day, you would run a half-marathon off 56mi of this..."/>
|
||||
</SteadyState>
|
||||
<Cooldown Duration="270" PowerLow="0.65449995" PowerHigh="0.45449999" pace="189">
|
||||
<textevent timeoffset="5" message="And now we cool down."/>
|
||||
<textevent timeoffset="65" message="Great work today! All we need now is some cobblestones..."/>
|
||||
<textevent timeoffset="125" message="When Mat Hayman did this workout, he was preparing for close to 100 surges throughout the day."/>
|
||||
<textevent timeoffset="185" message="Triathletes do not need to prep for quite so many surges as bikers, but it is still good to have the tools available to you."/>
|
||||
<textevent timeoffset="245" message="And you are done! See you next week or at Hilly Vanilli on Thursdays!"/>
|
||||
</Cooldown>
|
||||
</workout>
|
||||
</workout_file>
|
||||
Reference in New Issue
Block a user